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March 25 2009

image The Week of the Goat continues with Today's Workout "Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Progressions If you don't have a handstand pushup...get one! But first try: 1. Reducing the range of motion by placing an Abmat under your head 2. Reducing the load by putting your feet on a box (keeping your hips above your shoulders...above your hands) 3. Reducing the load by using Jumpstretch bands, like in the clip below. http://media.crossfit.com/cf-video/CrossFitTucker_HSPUBandsSupport.mov If you don't have a one legged squat...get one! But first try: 1. Reducing the flexibility required by putting a 5 or 10 lbs plate under your heel 2. Reducing the flexibility and balance required by holding a 5 or 10 lbs plate at arms length 3. Reducing the flexibility and balance and strength required by holding/pulling on a post/box Coaches, maybe hit 'em with a little Lsit work before they get going. I'm not ready to spring for a pair of leotards yet, but check out this routine. No small amount of flexibility, balance, coordination, agility and accuracy there. Brought to you by Sack